A.

Health + Fitness + Performance:

10 Min EMOM:

Odd Min: 3 Strict Press 

Even Min: 3 Strict Pull Ups (Banded / Bodyweight / Weighted) 

*Same set up as last week

*Goal is to hit more weight on the presses and a difficult version on pull ups 

B.

Health WOD:

2 Sets: 15 Min Time Cap 

9-6-3

Devils Press (2x 20/15) 

18-12-6

Ring Rows 

– Rest 3:00 

Fitness WOD:

2 Sets: 15 Min Time Cap 

9-6-3

Devils Press (2x 40/30) 

12-9-6

Pull Ups 

– Rest 3:00 

Performance WOD:

2 Sets: 15 Min Time Cap 

9-6-3

Devils Press (2x 50/35) 

18-12-6

Pull Ups 

– Rest 3:00